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10 ways to swim a mile

If you are tired of just swimming laps continuously or bored with your regular routine try interval training, which simply means breaking up your total yardage or lap count into sets. You can also vary the intensity level for parts of sets or just kick or pull for some parts. Doing other strokes is another way to change your workout routine.

Here are some simple examples to try.

  1. 50 yd warm up + 2 sets of 34 lengths (2 x 850 yds)
  2. 100 yd warm up + 3 sets of 22 lengths (3 x 550)
  3. 150 yd warm up + 4 sets of 16 lengths (4 x 400)
  4. 5 sets of 14 lengths (5 x 350)
  5. 7 sets of 10 lengths (7 x 250)
  6. 150 yd warm up + 8 sets of 8 lengths (8 x 200)
  7. 100 yd warm up + 11 sets of 6 lengths (11 x 150)
  8. 50 yds warm up + 17 sets of 4 lengths (17 x 100)
  9. 2 lengths + 3 + 4 + 5 + 6 + 7 + 8 + 8 + 7 + 6 + 5 + 4 + 3 + 2 (70 lengths)
  10. 400 yds + 4 x 50 yds + 300 + 4 x50 + 200 + 4 x 50 + 100 + 3 x 50

Ask the lifeguard at the pool for our card file of laminated sets that you can take right to your lane for a more varied and beneficial workout. Please contact us at 810-606-7300 or inquire online.